Weeks 7-8

Week 7
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, exercise bike (70-80 rpms, 50% of pre-injury resistance, 20 min per day)
Rehab: Began PT during week 7 and will go once per week. Exercises include ankle range of motion and light resistance band work.
Notes: It feels amazing to get the blood flowing again on the exercise bike. With increased activity, swelling has been increasing so I have been elevating as much as possible and icing twice per day. I am not expected to transition into two shoes until Week 11 or 12.

Week 8
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, exercise bike (75-90 rpms, 50% of pre-injury resistance, 30+ min). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: No change to PT exercises.
Notes: No news is good news this week. Kept up with doing my PT exercises 3-4 times per day, and my leg seems to have adjusted to no heel lift as swelling is down.

My Journey (Week 1-6)

Hi All - I will post my recovery updates on this post each week.

Surgery - 11/26

Week 1 - (Starting 11/26)
Leg Elevation: 24/7
Splint
Mobility: NWB, crutches

Exercise: None
Rehab: No specific rehab work
Notes: My goal was to survive this week as best I could by getting off pain medication quickly and keeping swelling in check. I iced regularly and kept my leg elevated - when my leg wasn’t elevated it was painful. Sleeping was also difficult.

Week 2
Leg Elevation: 24/7
Splint, Moved into boot with one wedge when staples removed at day 10
Mobility: NWB, crutches

Exercise: After day 10, I went to the gym for the first time to do the upper body circuit trainer (20 min)
Rehab: When I moved into the boot, I was instructed to take it off throughout the day and to begin to try to move my foot back and forth.
Notes: Same. Much more comfortable to shower as the boot is removable

Week 3
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: NWB, crutches

Exercise: Upper Extremity Circuit Trainer and Weight lifting (80% of normal weight, machines only) two times per week
Rehab: Same
Notes: Same

Week 4
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: NWB, crutches. Had a check-in with the surgeon halfway through the week and was instructed to begin PWB with a goal to work towards moving to 2 shoes during week 7.

Exercise: Upper Extremity Circuit Trainer and Weight lifting (80% of normal weight, machines only) two times per week
Rehab: Same
Notes: Same

Week 5
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: PWB. Started the week just standing and putting weight through my leg to get it used to the feeling. PWB with two crutches has been no issue, but halfway through the week I was still struggling to get close to using 1 crutch. It has taken the whole week, but I am mostly using one crutch - I still use two crutches in crowded places.

Exercise: Walking - it is winter in MN, so I go to the mall and walk around inside. I spend 45-60 min there in total, but take plenty of breaks. Weight lifting (Normal weight, machines only) two times per week.
Rehab: Same
Notes: This week has been great for the mental side of things. Getting down to one crutch for most instances has been a first sign of progress. Swelling does go up slightly after I walk for a while.

Week 6
Leg Elevation: After work hours
Boot with 1 wedge
Mobility: FWB. Started the week ensuring I was comfortable using one crutch. Halfway through the week I was able to transition to FWB. I still bring both crutches with me everywhere I go just in case.

Exercise: Walking - I go about 1.5 miles. I start out with one crutch to warm up, then slowly moved to spending more time with no crutches as the week went on. Weight lifting (Normal weight, machines only) two times per week.
Rehab: Same
Notes: It feels great to get to FWB. I progressed slowly from two-crutches, to one crutch, to FWB compared to many others on this site. It took me just over two weeks to go from 2 crutches (and clearance to weight bear) to FWB. I took it slow and made sure my form was good at each stage. I feel like I could have moved faster if I wasn’t as concerned with form, but I didn’t want to pick up another joint injury from compensating for poor form.

New Reality - Day Zero

Injury: 11/20/19

Surgery: 11/26/19

Hey Everyone - I felt the dreaded kick to the back of the leg while playing in a flag football game. I was shuffling backwards and planted to sprint forward and there it went. It has been very inspiring and helpful to read everyone else’s posts, so I will do my best to document my recovery to contribute to the community as well.

I had the open surgery, and I was placed in a splint for 10 days. At the 10 day mark I had my staples removed and was put into a boot with a heel insert. I will be NWB for the next few weeks. I am allowed to take the boot off for showering and some early ROM exercises.